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Exercises

Apple Watch golf workout: strength sessions you run from your wrist

Published November 7, 2026

To record a round, pick Golf in the Apple Watch Workout app; golf apps add swing data on top. The strength work behind a faster, steadier swing is a different job: in RIRLift you log the weight, reps and reps in reserve of each set on the Watch, and the session is saved to Apple Health as Traditional Strength Training. Copy one of the three sessions below: two off-season gym days, 25 minutes the day after a round, or a hotel gym on a golf trip.

  1. Trap Bar Deadlift Quads, Glutes
  2. Med Ball Rotational Throw Abs
  3. Bulgarian Split Squat Quads, Glutes
  4. Single-Leg RDL Hamstrings, Glutes
  5. One-Arm Dumbbell Row Lats, Upper Back
  6. Pallof Press Abs
  7. Cable Woodchop Abs

Rotate, then resist rotation

The swing is a fast turn your trunk has to start and stop. Throws and woodchops train the turn; the Pallof press and dead bug train holding still against it.

Rotational power, med ball

Med Ball Rotational Throw

Abs

The closest gym move to the downswing: hips turn first, the ball leaves last. Log the reps for one side and keep every throw fast.

How to do it

  1. Stand side-on to a solid wall, about an arm's length plus a step away, feet a little wider than your hips.
  2. Hold the ball at hip height and turn away from the wall, shifting your weight into your back hip.
  3. Drive off your back foot, turn your hips first, then your chest, and throw the ball into the wall at waist height.
  4. Catch it off the bounce, reset your stance and repeat. Finish all reps on one side, then switch.

Cues

  • Hips before hands
  • Throw through the wall
  • Reset every rep

Common mistakes

  • Throwing with your arms while your hips stay square. Let your back knee and hip turn toward the wall first.
  • Using a ball so heavy the throw turns into a slow push. Pick one light enough to throw hard every rep.

Swap for: Med Ball Woodchop, Landmine Rotational Press, Cable Woodchop

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Trunk rotation, cable

Cable Woodchop

Abs

Trains the same turn as the throw with a load you can add to in small steps on the stack.

How to do it

  1. Put the pulley at chest height or above, clip on one handle, and stand sideways to the machine with a shoulder-width stance.
  2. Grip with both hands, arms almost straight, the handle beside the shoulder closest to the stack.
  3. Sweep the handle diagonally down to the opposite hip, rotating your chest and letting your rear heel turn.
  4. Bring it back along the same path with control. Do all reps facing one way, then turn around.

Cues

  • Arms stay long
  • Turn your chest, not just your arms
  • Pivot the back foot

Common mistakes

  • Bending your elbows to pull the handle in. Keep your arms long so your trunk moves the weight.
  • Letting the stack snap you back. Take about two seconds on the way back.

Swap for: Dumbbell Woodchop, Med Ball Woodchop, Plate Woodchop

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Anti-rotation, cable

Pallof Press

Abs

Teaches your trunk to stay square while your arms move, which is the stable base the turn needs.

How to do it

  1. Set a cable at chest height with a single handle and stand side-on to it, far enough away that the stack lifts.
  2. Hold the handle at your breastbone with both hands, feet hip-width apart and knees soft.
  3. Press the handle straight out until your arms are long, holding your chest square to the front.
  4. Hold for a second, bring it back to your chest and repeat. Do all reps facing one way, then turn around.

Cues

  • Chest stays square
  • Squeeze your glutes
  • Press straight out, not toward the stack

Common mistakes

  • Letting your torso turn toward the cable as you press. Use less weight or stand closer.
  • Leaning away from the stack to fight it. Stay upright and let your trunk do the resisting.

Swap for: Dead Bug, Side Plank, Landmine Twist

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Deep core, floor

Dead Bug

Abs

Needs only a floor, so it goes into the hotel session and the short in-season day alike.

How to do it

  1. Lie on your back with your arms pointing at the ceiling and your knees bent 90 degrees above your hips.
  2. Press your lower back into the floor and breathe out to brace.
  3. Slowly lower one arm behind you and the opposite leg toward the floor, stopping just before your back lifts.
  4. Bring them back to the start and repeat on the other side. Count each side as one rep.

Cues

  • Low back glued down
  • Exhale as you reach
  • Slow and long

Common mistakes

  • Arching off the floor as the leg lowers. Shorten the reach or keep that knee bent.
  • Rushing through reps. Take about three seconds to lower each side.

Swap for: Plank, Side Plank, Pallof Press

Build a session with Dead Bug
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Legs and hips

A heavy hinge for the whole lower body, then one leg at a time, the way the swing loads your trail leg and then your lead leg.

Whole lower body, trap bar

Trap Bar Deadlift

Quads, Glutes

The heaviest lift of the week and the simplest hinge to learn. Strong hips are where clubhead speed starts.

How to do it

  1. Step into the middle of the bar with your feet about hip-width apart.
  2. Push your hips back, bend your knees and grab the handles with your palms facing in, arms straight.
  3. Brace, then push the floor away and stand up tall, hips and knees straightening together.
  4. Lower the bar by sending your hips back first, then bending your knees, and set it down before the next rep.

Cues

  • Push the floor away
  • Chest proud, arms long
  • Stand tall, don't lean back

Common mistakes

  • Squatting it with hips too low and chest folded over. Start with your shoulders a little ahead of the handles.
  • Leaning back at the top. Finish by squeezing your glutes with your ribs stacked over your hips.

Swap for: Dumbbell Romanian Deadlift, Romanian Deadlift, Kettlebell Deadlift

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Single-leg strength, dumbbells

Bulgarian Split Squat

Quads, Glutes

Loads one leg at a time and shows whether your lead and trail legs are even. Start with your weaker leg.

How to do it

  1. Stand two to three feet in front of a bench, a dumbbell in each hand, and reach one foot back so its laces rest on the bench.
  2. Lower straight down until your back knee is just above the floor and your front thigh is about level.
  3. Push through your whole front foot to stand back up, keeping your torso steady.
  4. Finish all reps on one leg, then switch.

Cues

  • Straight down, straight up
  • Front foot flat
  • Back leg just rests

Common mistakes

  • Standing too close to the bench so your front heel lifts. Step out until your shin can stay fairly upright.
  • Pushing off the back foot. Keep it relaxed; the front leg does the work.

Swap for: Dumbbell Split Squat, Dumbbell Reverse Lunge, Step-Up

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Hamstrings and hip control, one leg

Single-Leg RDL

Hamstrings, Glutes

Builds the hip stability you need to hold your posture through impact and finish on your lead leg.

How to do it

  1. Balance on one foot, knee soft, holding a dumbbell on that same side.
  2. Tip forward from the hip and let your other leg travel straight behind you as the weight drops toward the floor.
  3. Stop when your chest and back leg are close to level, or sooner if your back begins to round.
  4. Push your hips forward to stand tall again. Do every rep on that leg before changing sides.

Cues

  • Hips stay level
  • Reach back with your heel
  • Weight stays close to your leg

Common mistakes

  • Letting the back hip open toward the ceiling. Point the toes of your back foot at the floor.
  • Losing balance every rep. Touch a bench with your free hand until you can hold it steady.

Swap for: Dumbbell B-Stance RDL, Dumbbell Romanian Deadlift

Build a session with Single-Leg RDL
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Quads and glutes, one dumbbell

Goblet Squat

Quads, Glutes

One dumbbell held at the chest makes a full squat out of any hotel rack or short session.

How to do it

  1. Hold one dumbbell upright against your chest with both hands, elbows pointing down.
  2. Stand with your feet a little wider than your hips, toes turned slightly out.
  3. Sit down between your heels, knees moving out over your toes, as deep as you can keep your chest up.
  4. Push through your whole foot to stand back up.

Cues

  • Elbows inside your knees
  • Chest up
  • Whole foot on the floor

Common mistakes

  • Heels lifting at the bottom. Squat a little less deep or stand on small plates under your heels.
  • Knees caving in on the way up. Push them out as you stand.

Swap for: Heels-Elevated Goblet Squat, Cable Goblet Squat

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Side-to-side leg strength

Dumbbell Lateral Lunge

Quads, Glutes, Adductors

Strengthens the inner thigh and hip in the sideways shift of the swing.

How to do it

  1. Stand with your feet together and a dumbbell in each hand at your sides.
  2. Take a wide step to one side and sit your hips back over that foot, keeping the other leg straight.
  3. Lower until your working thigh is close to level with the floor, chest up.
  4. Push off the bent leg to step back to the start, then lunge to the other side.

Cues

  • Sit back, not down
  • Both feet point forward
  • Knee follows your toes

Common mistakes

  • Stepping too short so it turns into a squat. Step out wide enough that your straight leg feels a stretch on the inside.
  • Letting the bent knee cave inward. Push it out over your middle toes.

Swap for: Cossack Squat, Kettlebell Lateral Lunge

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Upper back and a press

Rows and face pulls keep the upper back strong for a long posture over the ball. One press per week keeps the front of the body in balance.

Lats and upper back, one arm

One-Arm Dumbbell Row

Lats, Upper Back

A strong back holds your spine angle on the way down. One arm at a time also adds a little anti-rotation.

How to do it

  1. Put one hand and knee on a bench, the other foot on the floor, with a dumbbell in the free hand.
  2. Let the dumbbell hang straight below your shoulder with your back flat.
  3. Pull the dumbbell toward your hip, driving your elbow back past your torso.
  4. Lower until your arm is straight and your shoulder blade stretches forward. Finish all reps, then switch.

Cues

  • Elbow to hip
  • Chest stays square to the floor
  • Full stretch at the bottom

Common mistakes

  • Twisting your torso open to heave the weight up. Use a weight you can row with your chest facing the floor.
  • Shrugging toward your ear. Pull toward your back pocket instead.

Swap for: Single-Arm Cable Row, Chest-Supported Row

Build a session with One-Arm Dumbbell Row
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Rear shoulders, cable

Face Pull

Shoulders, Upper Back

Light and high-rep, it balances the long hours of hunched posture over the ball and the desk.

How to do it

  1. Set a rope on a cable at about head height and hold one end in each hand, palms facing in.
  2. Step back until the weight lifts and stand tall with your arms straight in front of you.
  3. Pull the rope toward your face, elbows high and hands ending beside your ears.
  4. Pause, then let your arms straighten back under control.

Cues

  • Elbows high
  • Hands finish beside your ears
  • Pause at the back

Common mistakes

  • Leaning back to move more weight. Go lighter and stay upright.
  • Pulling to your chest with elbows down. Keep your elbows level with your shoulders.

Swap for: Band Face Pull, Band Pull-Apart, Dumbbell Chest-Supported Y Raise

Build a session with Face Pull
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Chest and shoulders, dumbbells

Incline Dumbbell Press

Chest

The one press in the off-season week. Dumbbells let each shoulder find its own path.

How to do it

  1. Set a bench to 30 to 45 degrees and sit back with a dumbbell on each thigh.
  2. Lie back, bring the dumbbells to the sides of your chest and set your shoulder blades down and back.
  3. Press the weights up over your upper chest until your arms are straight.
  4. Lower under control until the dumbbells are beside your chest, then press again.

Cues

  • Shoulder blades pinned
  • Wrists over elbows
  • Control the way down

Common mistakes

  • Flaring your elbows straight out to the sides. Keep them a little in front of your shoulders.
  • Cutting the bottom short. Lower until you feel a stretch across your chest.

Swap for: Landmine Press, Machine Incline Press, Push-Up

Build a session with Incline Dumbbell Press
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Chest and triceps, bodyweight

Push-Up

Chest

The press for the hotel session: no bench needed, and you add reps instead of weight.

How to do it

  1. Set your hands slightly wider than your shoulders and walk your feet back to a straight plank.
  2. Lower your chest to a fist's height from the floor, elbows angled back at about 45 degrees.
  3. Push the floor away until your arms are straight, keeping your body in one line.

Cues

  • Body moves as one piece
  • Elbows back, not flared

Common mistakes

  • Letting the hips sag or pike: squeeze your glutes and stomach the whole set.

Swap for: Weighted Push-Up, Flat Dumbbell Press, Incline Push-Up

Build a session with Push-Up
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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Off-season: two gym days a week

Open in the session builder
  • Workouts2× a week
  • Working sets28 a week
  • Per workout~40 min
  • EquipmentMedicine Ball, Trap Bar, Dumbbells, Adjustable Cable +1

Your clubs are mostly in the garage for the winter and you have a full gym two days a week.

This is when you build. Each day opens with throws while you are fresh, then one heavy lower-body lift and the single-leg and pulling work behind it: 13 working sets on Day A and 15 on Day B.

Day A: Lower and rotation
ExerciseSets × repsRIRRest
Med Ball Rotational ThrowPer side. Throw hard. 3 × 4–6 3 1 min
Trap Bar Deadlift2 warm-up sets first 4 × 4–6 2 3 min
Bulgarian Split SquatPer leg. Weaker leg first. 3 × 6–10 2 2 min
Pallof PressPer side. 3 × 10–12 2 1 min

Open Day A: Lower and rotation in the session builder

Day B: Upper and one leg
ExerciseSets × repsRIRRest
Med Ball Rotational ThrowPer side. Throw hard. 3 × 4–6 3 1 min
Incline Dumbbell Press1 warm-up set first 3 × 6–10 2 2 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 1 90 s
Single-Leg RDLPer leg. 3 × 8–10 2 90 s
Face Pull 3 × 12–15 1 1 min

Open Day B: Upper and one leg in the session builder

How to run it
Import it, then switch to it in My Programs: only the active program's routines show on the Watch. Do Day A early in the week and Day B two or three days later. Log each set on the Watch before you rest.
How to progress
Double progression, judged on your weakest set. Trap bar deadlift at 225 lb with a target of 5: you log 6, 6, 5, 5, the weakest set hit 5, so next time the bar stays at 225 lb and the target is 6. Log 6 on all four sets and every set is at the top of 4 to 6, so the next session opens one step heavier, 230 lb with 2.5 lb plates, for 4. The throws keep the same ball: if a heavier one is suggested, set your ball's weight on the Watch.
Open in the session builder

Session 2

In season: 25 minutes the day after a round

Open in the session builder
  • Workouts1× a week
  • Working sets10 a week
  • Per workout~25 min
  • EquipmentTrap Bar, Dumbbells, Adjustable Cable

You play most weekends and can spare one short session in the week without it costing you on the course.

One session a week holds what the off-season built. Every lift is 2 sets that stop 2 to 3 reps short of failure, 10 working sets in all, and the row and woodchop run as a superset so the session fits in about 25 minutes.

Short lift
ExerciseSets × repsRIRRest
Trap Bar Deadlift1 warm-up set firstOff-season weight. 2 × 4–6 3 3 min
A1 One-Arm Dumbbell RowPer arm. 2 × 8–12 2 1 min
A2 Cable WoodchopPer side. 2 × 8–12 2 1 min
Goblet Squat 2 × 8–12 3 90 s
Dead BugPer side. 2 × 8–10 2 45 s
How to run it
Once a week, the day after a round or at least two days before the next one. Start it on the Watch; the row and the woodchop share one rest, which starts after the woodchop.
How to progress
Each lift moves on its own. One-arm row with a 50 lb dumbbell for 12, 12: both sets are at the top of 8 to 12, so next week it is 55 lb for 8. On the deadlift the aim is to hold your off-season weight; if it goes three sessions without a new rep, the recap offers to drop it about 10%, and a busy run of rounds is a good time to take it.
Open in the session builder

Session 3

Golf trip: hotel gym with dumbbells to 50 lb

Open in the session builder
  • Workouts2× a week
  • Working sets32 a week
  • Per workout~35 min
  • EquipmentDumbbells

A week away with a tee time most days and a hotel gym with a dumbbell rack, a mat and not much else.

Higher rep ranges make light dumbbells hard enough, and nothing needs a barbell or a cable. Two sessions over the trip keep your strength while the rounds pile up: 16 working sets, about 35 minutes.

Hotel session
ExerciseSets × repsRIRRest
Goblet Squat 3 × 10–15 2 90 s
Single-Leg RDLPer leg. 3 × 8–12 2 75 s
Push-Up 3 × 8–15 2 1 min
One-Arm Dumbbell RowPer arm. 3 × 10–12 2 1 min
Dumbbell Lateral LungePer side. 2 × 8–10 2 1 min
Dead BugPer side. 2 × 8–10 2 45 s
How to run it
Twice during the trip, on mornings without a tee time. If the hotel gym you set up in RIRLift is missing something, the Watch offers a replacement before you start and can remember it for that gym.
How to progress
Goblet squat with the rack's heaviest 50 lb dumbbell for 15, 15, 15 tops 10 to 15, and there is no 55. Swap to the Bulgarian split squat from the Watch: a lift you have never logged that trains the same movement gets its first weight from your goblet squat, adjusted for the equipment. Push-ups count reps, and the weight is only what you add.
Open in the session builder

Make it fit you

Questions

Is there a golf workout on Apple Watch?

Yes. Golf is one of the workout types in the Workout app, for recording a round. Golf apps such as Golfshot use the Watch's motion sensors to add swing data like tempo.

Can Apple Watch track a strength workout for golf?

Yes, with a lifting app. RIRLift puts the set log on the Watch: weight, reps and reps in reserve for each set, with heart rate recorded while the session runs, and the next weight is set from what you logged.

Do I need my phone at the gym?

No. The session runs on the Watch and each set is saved there as you log it. Everything syncs back to the iPhone afterward.

Is it free?

Logging, the rest timer, swaps and the next weight on the Watch are free on iPhone and Apple Watch.